Health Benefits of Almonds

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Almond Benefits: Many Reasons to Snack on These Nutty Delights


Crunchy, nutty and full of goodness – almonds when included in shakes, smoothies ordesserts automatically take the delectability quotient a notch up. They work wonders as natural flavour enhancers by rendering a sweet, earthy aroma to the dish. If you like your food with added crunch, there is nothing like adding coarsely pounded almonds to your preparation. Sweet or savoury, these brown-cased nuts are versatile enough to get along with an array of preparations. Tossed in salads, baked into puddings, breads, cakes or simply added in curries, shakes, smoothies or candied – there is a world of quirky preparations that can be raked up and plated using these nutty delights.

Interestingly, almonds have been an active part of Ayurveda and home remedies since centuries in India. The essential immunity boosting powder, popularly known aschurans/choorna as well as chyawanprash, make use of almonds. I remember my grandmother talking about badam pak, which would be mixed in milk and given to me twice a day. She believed that it induces good health, facilitates good digestion and strengthens immunity. My father would always soak two-three almonds and give them to me first thing in the morning, he believed them to be beneficial in increasing brain power.

A 1 ounce (28 grams, or small handful) serving of almonds contains (1):
  • Fiber: 3.5 grams.
  • Protein: 6 grams.
  • Fat: 14 grams (9 of which are monounsaturated).
  • Vitamin E: 37% of the RDA.
  • Manganese: 32% of the RDA.
  • Magnesium: 20% of the RDA.
  • They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.




All in all, there is no denying that almonds are a powerhouse of essentials Vitamins, minerals and nutrients that our bodies need to function properly. It should be a regular part of your diet. Nutritionists and health experts suggest snacking on a few of them as a mid-day snacking option to avoid binge-eating and facilitate energy replenishment. These humble nuts are easily available and can be one of the most inexpensive ways to ensure good health.

Health Benefits of Almonds: Just in case you need more convincing, take a look at the following points:

Health Benefits of Almond

– These are enriched with manganese which helps in strengthening bones

– Almonds help in regulating blood sugar

– These are good source of dietary fiber, thereby facilitating digestion

– These are also rich in omega 3 fatty acids, Vitamin E and protein

– They aid in the smooth functioning of muscles

– Good for your brain

– Bone Health

– Good for your heart

– Immune System Strength


– Regulation of cholesterol: Regular consumption of almonds helps to increase the level of high density lipoproteins (HDL) and they reduce the level of low density lipoproteins (LDL). This balance is vital to a healthy cholesterol level, and a reduction of LDL (bad cholesterol) is always a good thing.

– Skin care: The benefits of almonds in regards to skin health are well known, and almond oil massages are often recommended for newborn babies. Almond milk is also added to some soaps, because of almonds well-established reputation of improving the complexion of skin.

– Regulation of blood pressure: The potassium present in almonds helps to regulates blood pressure, and  almonds are very low in sodium, which helps to control fluctuating blood pressure. The other nutrients also keep the body balanced in terms of other essential needs, which can prevents any other deficiencies. Balanced vitamins and minerals are essential for a healthy lifestyle, but if certain elements are neglected, the entire body can be affected, including anxiety, overall stress, and inevitably, increased blood pressure.

Boosts energy: The presence of manganese, copper and Riboflavin in almonds helps in energy production and metabolic rate. If you are on the go, a handful of almonds can get you through the day without filling you up with calories or fat.

Prevention of cancer: Almonds improve the movement of food through the colon, thereby preventing build-up and subsequent colon cancer. The National Cancer Center has done extensive research on the link between high-fiber diets and a reduced risk of colon cancer.

Good for pregnancy:Almonds contain folic acid, which helps reduce the incidence of birth defects in newborn babies. It also stimulates healthy cell growth and tissue formation. Neural tube defects are conditions where the neural tube is either underdeveloped or is partially missing in the fetus. Doctors regularly prescribe folic acid supplements to pregnant women to ensure proper development of the tube, and almonds have enough folic acid to keep mothers and their babies healthy.

Prevention of constipation: Almonds are rich in fiber, and like most other fiber-rich foods, almonds helpprevent constipation. However, it is also important to drink a significant amount of water when eating almonds to speed up the digestive process and beneficial effects of the nut. You don’t even need to eat an excessive amount, the amount of fiber in 4 or 5 almonds is enough to keep your digestion and bowel movements regular.


According to a Delhi based weight management expert, Dr. Gargi Sharma, it is better to consume soaked almonds. It is easier to peel off the covering when almonds are soaked and moist. The peel contains tannins, an element that obstructs nutrient absorption in the body.

“Soaking almonds release the enzyme lipase which is beneficial for digestion of fats. It also helps with weight-loss – the monounsaturated fats in almonds curb your appetite and keep you full”.

– Almonds are a great source of antioxidants and aid in combating ageing

– Soaked almonds are loaded with Vitamin b17 which contains cancer fighting properties.

– These help in reducing LDL (bad cholesterol) and improve HDL (good cholesterol)

– Soaked almonds are a good source of folic acid

– Those allergic to milk or gluten can give almond milk a try. It is packed with protein, Vitamin D, calcium, fibre and other essential nutrients like potassium, copper, selenium.


Source – NDTV , Organic Facts



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